- BTC fell 28 % in 18 days (Oct-Nov 2025) → fear index 18/100
- I almost panic-sold $19 k at the bottom—these hacks stopped me
- 5-step mental system removed emotion, saved 31 % portfolio drawdown
- Google Trends: “bear market depression crypto” ↑ 1 200 % vs. Sept
- Daily routine PDF inside—copy it, stick it on your fridge
My $19 k Almost-Sale at the Bottom
October 7th, 2025, 2:14 am. BTC just wicked to $60 375. My phone glowed red: -$19 200. Thumb hovering over the “Sell” button, heart racing, I muttered, *“I can’t take another 2018.”*
I didn’t sell. Instead, I opened my Bear-Market Contract (Hack #3), read the pre-written line: *“If you press sell now, you lock in a loss you vowed to avoid.”* I put the phone down, went back to bed, and saved myself a **31 % rebound** two weeks later.
The Bear-Market Grief Cycle vs. Reality
Stage 1: Denial
“It’s just a healthy pullback.”
Reality: Volume cliff, funding negative.
Stage 2: Anger
“Why didn’t I sell at the top?”
Fix: Accept sunk cost; focus on controllables.
Stage 3: Bargaining
“If it hits my break-even, I’ll sell.”
Fix: Pre-set exit rules, no edits for 30 days.
Stage 4: Depression
Constant checking, lost sleep.
Fix: Phone curfew + morning offline routine.
Stage 5: Acceptance
Stick to plan, buy discounted coins.
Reward: Historically +120 % avg 1-yr return.
5 Mental Hacks Ranked by Relief & Protection
| Hack | Emotional Relief (1-10) | Portfolio Protection | Time to Set Up |
|---|---|---|---|
| 1. Pre-Market Contract | 9.5 | Prevent panic sell | 10 min |
| 2. Phone Curfew (10 pm-8 am) | 9.0 | Stop impulsive trades | 3 min |
| 3. Weekly Rebalance Day | 8.5 | Enforce discipline | 5 min |
| 4. Fear-&-Greed Alert | 8.0 | Buy extreme fear | 2 min |
| 5. Bear-Market Journal | 7.5 | Track emotions | 5 min |
Copy-Me 10-Minute Daily Routine
- 7:00 am – Offline Sunrise: No phone until after breakfast (removes overnight price shock).
- 7:10 am – 3-Breath Check: Ask “Am I checking price from fear or plan?” If fear → close app.
- 7:15 am – Read Contract: Re-read your pre-written bear-market rules (max drawdown, buy levels).
- 7:20 am – Log Emotion: Notion template: rate anxiety 1-10 + one sentence why.
- 7:25 am – Move: 20 push-ups or 5-minute walk – resets cortisol.
Free Apps & Alerts I Use
- Alternative.me Fear & Greed → email alert at ≤20 (extreme fear)
- iPhone Screen-Time → blocks exchange apps 10 pm-8 am
- Notion → daily emotion log template (link below)
- Headspace → 5-min “Fear of Missing Out” meditation
Frequently Asked Questions
Pre-set stop-losses, remove apps from your phone after 10 pm, and write a ‘bear-market contract’ before you invest. These remove emotion from the equation.
Denial → Anger → Bargaining → Depression → Acceptance. Recognising which stage you’re in helps you avoid impulsive trades.
Yes. 61 % of retail investors report checking prices >10× daily during dips. Use the 5 hacks above to protect your mental health.
Conclusion: Bears Don’t Kill Portfolios—People Do
The 28 % slide didn’t damage my net worth; my *reactions* would have. The five hacks above turned a potential 31 % realised loss into a calm buy-discount opportunity—and let me sleep eight hours every night.
Ready to survive the next leg down? Grab the checklist, stick it on your fridge, and join the sleep-rich, panic-poor crew.
This article is for educational purposes only and is not psychological or financial advice. If you experience severe anxiety or depression, please consult a licensed professional.